Warm-Up
[3 Rounds]
20 Double-Unders
10 Dumbbell Snatches – Right
10 Dumbbell Snatches – Left
10 Knees-To-Elbows
Strength
Start with an Empty Bar and Build to an RPE 8.
Every Minute on the Minute for 12 Minutes – Odd Minutes Perform 3 Power Cleans / Even Minutes Perform 3 Squat Cleans
Strength Tip
Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a Maximum Effort.
Start with an empty bar and perform the movements at mid-shin or from the ground. Build slowly but appropriately, so by your last 2 rounds you are at an RPE 8.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
Alternate Station A and Station B.
Every Minute on the Minute for 21 Rounds.
Minute 1: 40 Double-Unders
Minute 2: 20 GHD Sit-Ups
Minute 3: 4 Clean and Jerks, 155#/105#
Minute 4: 00:40 Max Calorie Bike
Minute 5: 4 Power Snatches, 155#/105#
Minute 6: 20 Sit-Ups
Minute 7: [Rest]
Variation B:
Every Minute on the Minute for 21 Rounds.
Minute 1: 40 Double-Unders
Minute 2: 20 Sit-Ups
Minute 3: 40 Mountain Climber
Minute 4: 200m Run
Minute 5: 00:40 Max Hand Release Push-Ups
Minute 6: 20 Sit-Ups
Minute 7: [Rest]
Workout Tip
For both variations make sure to have at least 20 seconds of rest in each station. For variation A, with the barbell movements scale up or down as needed, but make sure you have at least 00:20 seconds of rest each minute section.